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Monday, December 19, 2016

17.3

Christmas is right around the corner and so is the 12 Days of CrossFitmas. Christmas Eve from 8-noon come and celebrate this great holiday treat! 
Have a great Monday.
The name of this wod is interesting....
Krystal Lowney 4:57AM on Dec 19, 2016
1.) Tabata 
Double Under
Row
Airdyne
20 seconds max effort 10 seconds rest for 8 rounds. rest 1 minute between rounds
2.) 17.3
14 minute AMRAP 
24 Deadlift 165/115lb
24 Box Step-ups 24/20″ 20/15lb Dumbbells 
24 Wallballs 24/20lb
21,21,21
18,18,18
15,15,15
12,12,12
9,9,9
6,6,6
3,3,3
note: 
*3.) for time
10-9-8-7-6-5-4-3-2-1
Chest To Bar 
Hang Power Snatch
note 7 minute cap
*4.) 3 rounds
12 weighted GH Raises
10 Reverse Hyper
40m Handstand Walk
note: don’t be afraid to start adding some plates to the the reverse hyper

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Alli Nowak
10/15 DL
9
0
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Amanda Zeamer
4/15 DL Rx
Sucking wind.
14
0
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Amy Zynda
12/15 DL RX
Tabatas. Ow. Pause squats afterwards to 125, 50 GHDs.
18
0
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Anne Hoffman
Finished all 18's rxd
15
0
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Antonia Shanle
11/12 WB rx
Tabata completed. Power snatch and pull up work
15
0
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Ashley Bourgeois
10/15 step ups 85# DL
Should've gone heavier... still dying. Ouch. 12# WB
13
0
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Ashley King
RX- Got all the way through it with 1:42 to spare...looked at the clock...thought about starting again from the top, but decided IM GOOD ;)
Tabata was a killer! Ugh!!!! OPPS! I think I forgot to start at 24....had "21-15-9" in my head!!!! I was delirious and nauseated after the first part of class!
18
8
haha!!!
Sylvia Christensen
Apparently 3 rest days in a row does a body good 😁 Also the tabata had me all warmed up and ready to go!
Ashley King
How is that even possible?????
Chris Ness
Seriously!! I'm horrible at counting! I should've wrote it on a white board but I was pretty confident I couldn't screw this one up!! LOL πŸ˜‚ especially right off the bat!!
Ashley King
Haha!! not doing correct reps.. that makes two of us :)
Sylvia Christensen
Freaky fast
Paul Mantz
Holy Beast Mode πŸ™€πŸ‘ŠπŸΌ
Kate Mantz
Soooooo, I think I may have started at 21 and not 24....oops!!! I must have had "21-15-9" in my head...not really sure!! LOL
Ashley King
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Ashley Peterson
6/6 DL
24
0
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Betsy Soletski
1/12 wallballs
Tabata- 15 DU (20/20/15/15/15/15/15/20) 4 cal (6/5/4/4/4/4/4/5) ?? No display on bike
12
0
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Bill Hoisington
6/18 165dl 15db 16#wb
19
0
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Brian Toole
4-15 DL
9
0
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Cassie Christianson
10/12 DL
Yuck.. Case of the Mondays...
13
2
😝
Cassie Christianson
I had a bad case of the Mondays for sure…
Laura VanderKelen
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Chris Ness
Blacked out after 15 step ups went back to deadlifts before I was reminded to go to wall balls. So 2 of 15 wall balls
13
2
Glad I'm not the only one today doing the wrong amount of reps!!! ;)
Ashley King
winnerwinner
Sylvia Christensen
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Chuck Brehm
2/9 Deadlift
#25 WB
23
0
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Cindy Opichka
15/18 WB Rx
That was harder than expected! Just a few scatterrings of DU's on the tabata.
21
0
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Erin Schuh
9/15 step ups
105# DL
11
0
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Grace Adler
14/15 WB
rx DL & WB, no DB on BSU (knees ugh). Tabata done.
16
0
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Grant Soletski
tabata I beat andy once. 11/15 step ups legally beat andy even though he had 4 more reps than me
overall winner status
11
1
once your shirt comes off I lose all concentration
Andy Frelich
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Greg Goffard
13/15 dl
1
0
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james macco
15/15 DL. RX
8
0
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Jamie Henrickson
15/15 BSU
That Tabata though 😳
7
0
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Jenna Hanson
5/12 Step Ups Rx
15
1
dominated
Grant Soletski
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Jennie Campshure
8/18 Step ups RX
πŸ™ƒ
5
0
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Jim Koehler
1/18 wall balls rx
17
0
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Kalen Fischer
15's + 12 DL's + 5/12 step ups (#25 WB)
17
0
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Kate Mantz
Thru 18 step ups
That sucked an awful lot 😫
15
0
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Kelsey Waack
2/12 DL RX
4
0
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Krystal Lowney
2/15 step ups
Rx, but spent the first 25 seconds adding 5s to my bar because I realized my bar math was wrong.πŸ™„
25
0
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Laura VanderKelen
4/12 step ups rx
11
0
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Marcie Kyllonen
8/12 DL RX
17
0
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Marlene Hall
Made it through the box steps in the 15's.
9
0
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Mary Stueber
12/18 BSU
Tabatas done. Did not enjoy.
21
0
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Michelle Johnson
1/9 BSU
23
0
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Nate Hall
6/12 DL's -25# WB
That hurt
22
0
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Paul Mantz
0/15 WB Rx.
If I wasn't in the challenge I probably would have slept in... thx grant
19
0
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Pauly VanderKelen
3/9 DL (25# WB)
Tabata: DUs - Approximately 25 each round, Row - 72 calories total, Airdyne - 77 calories total / *3.) 4/7 HPS @ the 7 minute time cap. Finished @ 12:50
1
0
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Rachel Meyers
I was there.... Rough Monday.
19
0
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RaLinda Lamberies
1/15 dl RX
20
0
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Reagan May
12/18 WBs RX
Found my lungs today πŸ™„
14
0
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Ryan Froelich
15/18 DL (165 to 135)
Rough Monday
19
1
Sounds like you have a case of the Mondays
Chris Ness
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Ryan Kyllonen
18/18 wb
9
0
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Sam Adler
7/15 bsu RX
11
0
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Scott Adler
9/15 step ups (95# dl, 16# wb)
7
0
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Sylvia Christensen
7/12 BSU (Just realized I did 24-21-18-16-14)
So basically added a round of 16. Actual: 7/14 BSU. Whatever I'm going with 7/12 BSU with 9 extra reps . tab-uh-duh: Row- 61 cals, Airdyne- 80 cals, DUs- Roughly 85ish @jimkoehler. Power snatched to 115.
13
7
πŸ˜‚ I knew you'd appreciate that one 😜
Sylvia Christensen
I win off a technicality!
Chris Ness
HAHAHA
Antonia Shanle
The capacity to do work, which is a measure of fitness, is synonymous with intensity: force times distance divided by time. Seeing that I completed more reps than you within a given time frame (an indication of increased work capacity), I win off a technicality.
Sylvia Christensen
pop smoke
Sylvia Christensen
πŸ˜‚ This is awesome πŸ‘πŸΌ
Jenna Hanson
I must say I am proud of my argument here :)
Sylvia Christensen
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Ted Kemen
1/15 BSU
21
0
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Theresa Rosenquist
6/12 DL**
**rx'd DL/DB, boxWB (#12), BSU @ 16" (R)/14" (L).. ALL the tababa's done.
17
0
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Tina Schmidt
2/9 DL
16
0
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Trevor Christianson
2/12 dl rx
13
0
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Ty Krueger
2 of 9 step ups
My back hates me
9
1
Stupid weighted step-ups
Nate Hall
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Tyler Shaw
12 of 15 deadlifts
1
0
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Yvonne Otero
0/21 WB, 85# DL, 10# WB, no DBs
16
0
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Zach Campshure
8/18 dl
Not a lot of sleep this weekend, felt it.
10
0
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